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Country Gets HUGE with 5-3-1, Erase and DAA.

Tuesday, day 2 week 1 cycle 7. Deads, 85% TM (510) BW 191.5

Warmup
380x5, 405x5, 435x5, Joker: 465x2
315x1,2 speed pulls.

Back xtn - 150x10x5 sets

core work
a few sets of biceps and chins

squat form with bar and 135


I elected to only do prescribed reps today. My SIJ was loose as all hell, and my hams were tight and killing me. I'm sure maxing on squats a few days before had something to do with that, along with running saturday then being sick sunday/monday. Anyways, Got my reps, did a heavy double, all was good other than feeling like garbage and my body hurting. Nothing special but not bad. 40 pounds and a rep short of my DL PR. I should be able to hit around 10 at that weight on a good day. My hips were shooting up badly as I had no ham strength to hold them down, which was my #1 issue. Can't do anything about that. Otherwise form was good and tight.

Thursday: Day 3, week 1 cycle 7 OHP (bench for this cycle) BW - 190.5

I've taken dpol at lunch today and no stomach issues. 1 cap slinshot at breakfast and I felt great today in my AM workout which normally sucks.

I elected to go heavy today instead of speed, because my heaviest set monday was 255x7, and I don't really call 7 reps heavy.

Warm up
225x4, 255x3, 285x3(spot), 275x2,3,2, 205x5,5,5 speed and grip work

Pull ups-
+45 - 10,6,5
Bodyweight - 10,8

That was it.

Took 2 slinshot, and destroyed some protein, roast beef, poluski (sp?), and a steak sandwhich. Still hungry so I gota get some more.

I feel like this slinshot is making me crave carbs all day, if it's working as well as I'm thinking I should see some nice recomp.

The 285x3, I hit about 1/2 rep, stuck, and fought it for like 6 seconds, pushed it a little more, and my low back cramped BAD, so I had to unarch and when I did the weight slipped down my chest a little and my spotter took it up. I was so close to getting it, but just wasn't quite there. I'm not gona blame it on the morning workout but I'm always stronger in the afternoon after I have more food in me. Anyways did some solid work, basically wanted to get around 10 reps in at 285/275. Got 9 plus 2 half reps I got spotted on. Then added the speed work so I figured that was good enough. 285 is 95% TM and 275 is 91.6% so not shabby. Getting the groove and patterning for this arched bench a lot more now. I think I have video of the 285. After my back cramped up it sorta impacted my other bench but not that much, just hurt my hips a bit. Bench and squat are making progress so I am happy about that, I'm still happy with my pull because well, it's my best lift and pretty damn strong. I still want more though.

I might post some n00dz later, depends how I feel about them LOL.
 
CountryLiftin said:
My CNS can't be fried after a deload week :( Pulling was the first lift I did. I think I was out of my groove though from not lifting hard or normal. I seem to lift best that third week of the cycle, when I feel the worst before going into the gym. My body feels beat. Then I get in the gym and I come alive and feel great. After a deload I feel like crap. I don't know how that makes sense or works.
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Dude - I've experienced the same thing - week 3, I'll feel like "d@mn, glad next week is a deload", but then according to the logs, it's my best week... I always feel like I'm out of the groove, at least a session or 2, after a deload.
 
I think we are worn down, but our bodys are used to the lifting and know what go time is. Even if I am tired, I know I've been pushing pulling and squating hard the past 3 weeks and I'm doing it again. After I do my lifts like a pansy with light weight for a week my body doesn't want to go back. I think it has a lot to do with the recovery state of the body as well. Muscles perform better when they are a little tight and beat up. I feel like the first two weeks are kind of like a warm up for the real work on week 3. I might start doing 6 week cycles again. That's what I did the last 2 as. Might as well continue. I saw my best lift I think in week 6... so.





Video:
You see me pop my feet out and the bar bobs a little on the camera side right at the end. Haha. Freaking hurt my back though.

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The new 5/3/1 Beyond works in 6 week blocks now so that is definitely an option for you. Nice deads and pull ups too.
Thought you would appreciate this...I like Jeremy Freys Pharoah beard myself. Lol

 
Yeah I saw that template, I thought about it. It's basically the same. I think I'll just do mine skipping every other deload.

My beard must be why I have a good pull. Even though I consider those bad pulls, lol. That video is great. I need to trim my beard, at least the sides. I get curly.
 
[video=youtube;4Ci3nMzazow]http://www.youtube.com/watch?v=4Ci3nMzazow[/video]
 
Hahaha that had me rolling.


This is about 2 months since I trimmed:

Other pic is the longest I've had it I think. 3-4 months with some trimming.

16 months would probably get me close him I might need a little longer. I get about 3/4 inch a month.
 

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Did you see my deadlift vid? Hips stayed down, thoracic had more round, but I was a little slower (I think)
 
Wow, my back and bis are murdered from yesterday. I love how such a simple, yet very hard workout can yield such great results. It's almost squat time men.
 
Excellent squat session today! Except I screwed up my stance and was too narrow on my heavy set... but I still crushed my reps. I would have gotten way more if I had setup right.
 
D4W1C7 Squat BW-190

Noticing a nice recomp from these slinshot I think, and I'm less bloated. This could be great long term. I'd like to get back into the mid 180s and lean up but I'm not really worried.

Squat - warmup sets, 225x5, 255x5, 295x10(+5), 1,1, 225x1,1

Leg Curl - 110x7,7,10

Core

I feel like I hit 1 or two shallow reps, but my bunched up shorts and shirt don't really give much to go by as far as the actual crease of my hips. I have vid, most look good to me. I don't really want to throw on a singlet just to vid my squats but I feel like I don't have the best grasp of where my depth is at. I know it's deep, and I know I go deep on my maxes. I think once I hit the right stance I said I found tonight, I will hit that extra inch or two without getting stuck like I did tonight, and I won't have any issues. I might even be stronger. I literally went tonight til my quads hit my belt and back up.

Awesome leg day. I can tell the form is really getting better and working for me. This is where I need to be training for my squats and I think I'm at a weight for my reps that I can make progress without plateuing this time. I realized too late I was focusing on getting my knees out and keeping my feet shoulder width, that my feet were actually narrower than my shoulders on my heavy set. I wasn't able to get my knees out, and as a result only got to parallel on my sets, not past (which is what I'm going for). Fine reps for training, but I want to keep getting deeper. That said I noticed my bad SIJ was bothering me which led me to realise my stance was off. I opened my stance up right and hit some singles and they felt amazing. I'm gona get that stance set up next week before I hit squats so look for some awesome sets next week. I really sat down in the hole a lot better and kept my chest up more on these sets, and the difference was awesome. I had a lot more power and I wasn't burning out one muscle group. My glutes, hams, quads and hips and back were all working together and fatiguing together. I also moved back to a mid bar squat (not high, not low) and it felt more stable and I think let me keep a little more upright. Keeping the gluts and hips tight and screwing my feet in gave me more stability on the way down and let me turn on the power at the bottom and come back up. Just felt so much better.
 
They were bad, but really not as bad as I thought. I should have done more! haha. I just didn't really want to grind out another. I wanted to save a little and do the singles.
 
Camera was leaning right too so it makes them look worse. None were completely to depth, which is my fault for screwing up the stance and not focusing on getting deep. I got in the zone and thought I was hitting but wasn't focusing on it. I didn't want to over think, I just wanted to slam a set for once. I'd say the first 5 are good and the last 5 are too shallow for my liking even in training.

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CountryLiftin said:
They were bad, but really not as bad as I thought. I should have done more! haha. I just didn't really want to grind out another. I wanted to save a little and do the singles.
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**** man, that is saving? I feel bad for dem dere weights bro haha
 
I had 1-2 more max. Hips were dying out fast though.
 
I feel like adding pull-ups had made a big difference in my back in addition to some rowing over the past few months.
 

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CountryLiftin said:
I feel like adding pull-ups had made a big difference in my back in addition to some rowing over the past few months.
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Definitely some good width on dat der back bud
 
Thanks man. It's funny because I used to do a back day before 5-3-1. Now I hit around 5 sets of 1 exercise 2x a week for assistance and I have the strongest back I've ever had.
 
I'm getting a hair cut ASAP actually... I want to buzz it but the women yell at me... they think they control my life. But I keep the beard as my own! haha. Eh my family has a high hair line. My dad still had a full head of hair at like 57, but my moms side I think gives me the bad genes for it. My pap died when my mom was young so I don't know how long til he went bald, but my uncle is pretty much bald now late 40s.

All the more reason to get used to the shaved head and beard PL look now!
 
New lifting shoes. Chucks for deads and ill give Them a whirl for squat and the nikes to bench and maybe squat. Basically replacing my old nikes. I found one with a mild heel that was low overall.
 

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Nice! One of these days Ill wear shoes lifting ...LOL. sprained ankle while back, fastest recovery ever when I kept doing squats barefoot and I've stayed barefoot since.
 
Nice. I tried squatting barefoot, but I don't know. I like a little arch/oly shoe. I think the flats will be best for deads. Who knows. Maybe I'll end up not liking them! haha. They do feel stable though. I have hell spurs sometimes randomly, and I don't think them popping up during my deads or squat would be good. I can barely stand let alone have weight on me, so shoes are kind of a must.
 
Running shoes are really the worst shoe you could wear for squatting. Theres so much give in the foot that cause lots of instability. I wouldn't consider it a true heel for squatting, as that unstableness can cause a lot of faults eventually. With oly shoes, the heel is completely rock solid and wont give at all, even with an insane amount of poundage. Wendler makes a good statement about that as well. Try squatting in the chucks. Theyre a very stable shoe. Youll see the top squatters in the country wearing chucks. Herder and I are in Oly shoes because of the heel and what it does for your form. It's different for everyone.

Just lookin out for ya. I say rock the chucks for both lifts.
 
Sean1332 said:
I saw those Reeboks that Mark Bell was trying out. Pretty cool
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Those two helped design them. If you watch his YouTube its all Reebox hats now. I hope they aren't too expensive bc I'll buy em if reasonable.
 
Yeah, the nikes are most likely just gona be my wear around shoes, walking to class and stuff, and probably some running HIIT. I'm gona give the chucks a shot at squats, but if not I am gona go back to my old nikes. They are a flat bottom with a pretty solid heel, not quite as solid as the chucks though. I agree with you absolutely you don't want a soft shoe, I'm hoping the chucks feel good and then that will be solved. I find myself on my toes sometimes squatting anyways so I think a flat shoe might be better for me to help keep my weight back on my heels.
 
I used to squat in Timberland boots and loved the stability they gave me. I have since switched over to high top Chucks.
 
I tried wide stance box squatting in my Oly shoes and my feet blew all the way out of them. The Oly shoes are not meant to be pushed to the side, only to be screwed into the ground.
 
Day 1 Week 2 Cycle 7 Bench BW - 192
Actual weight in parenthesis.

Bench - barx20, 135x12,5, 225x3, 245(244)x3, 260(259)x3, 275(274)x5, 230x6

DB bench - 80x5,7 (left shoulder acted up)

pushups SS with bentover rows

10/140x14(split OH/UH), 10x20 split, 190x14 split

Tri DB skulls - 30x10, 35x9,7

Cable tris OH 10x7, UH 10x7, OH 12x10

Happy with my bench today, my spotter wasn't the best and wouldn't get his hands away from his bar so I had to yell at him twice during the set, once to let go on the unrack, once on my last rep not to touch cause he started to reach lol. Still 5 is a super PR. I'm getting more comfortable with form. This was an AM workout too. So I'm happy. DB work seems to aggravate my shoulder lately. I don't do much anymore, more barbell work, so I don't care.

Those reps give me a calc max of 319.6. That feels good.
 
CountryLiftin said:
Day 1 Week 2 Cycle 7 Bench BW - 192
Actual weight in parenthesis.

Bench - barx20, 135x12,5, 225x3, 245(244)x3, 260(259)x3, 275(274)x5, 230x6

DB bench - 80x5,7 (left shoulder acted up)

pushups SS with bentover rows

10/140x14(split OH/UH), 10x20 split, 190x14 split

Tri DB skulls - 30x10, 35x9,7

Cable tris OH 10x7, UH 10x7, OH 12x10

Happy with my bench today, my spotter wasn't the best and wouldn't get his hands away from his bar so I had to yell at him twice during the set, once to let go on the unrack, once on my last rep not to touch cause he started to reach lol. Still 5 is a super PR. I'm getting more comfortable with form. This was an AM workout too. So I'm happy. DB work seems to aggravate my shoulder lately. I don't do much anymore, more barbell work, so I don't care.

Those reps give me a calc max of 219.6. That feels good.
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275 x 5 is only a 219# Max?

That's disappointing....

:laugh:
 
Those pumps were so insane I hit 2 instead of 3... Lol.
 
DB work could be aggravating things merely from the stabilizing aspect of them. Stay on any rotator cuff/shoulder stability work to tighten things up.
 
Yeah it's my left cuff, it clicks. I do my band work and stuff for it and nothing else bothers it. It's usually after I do all my BB work and it's weak/tired. What hurts is sitting the DBs down to my side at the end of the set, after I do that it hurts slightly during the exercise. I can't sit up with 80s+ most of the time. So I lay them beside me while I sit up. I need a free bench with a hook for my feet to sit up. Or dump the right side and sit up with the other one I guess.
 
You don't need to sit up exactly. When I'm done with my DB sets. My arms are fully extended at the end of the last rep. Bring your knees up to the weights and then just sort of push the weights and roll your body forward using the weights as momentum on top of your knees. Try it with lighter weights at first and then go from there. I use powerblocks at home and can't drop them or really set them down to the sides so this has been the way I get them down.
 
I got ya. Let the weight down to my knees with my knees up and then sit everything down and forward at once. That's smart. I'll practice that first. Thanks man.

So the kid that PLs at my gym told me about this video and showed me it, and some others. Do you guys think this dude is natty/really 17? I think it's funny that he wears a mask lol. I'd be out with chicks and fighting people if I was his size at 17...

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Dude's channel SCREAMS G4P. He's "17" and wearing a mask because that's what people willing to fund his several hundred thousand dollar a year drug regimen want him to be.
 
Whats G4P? I agree there are some tell-tale physique signs that say steroids. The mask thing is just strange. My theory was he's really ugly so has no social life so he lifts a lot, or he's under house arrest and can only lift. Both with large amounts of drugs/insulin/GH, something fun...

Edit. I googled G4P. Thank goodness that's work safe and all LOL
 
Thought the drapes were a different weight room accessory...Lmao
 
D2W2C7 Deads BW - 192

Worked up to 415x3, 435x3, 465x7 (+4 and+5 pounds) and joker 500x2 easy. NO STRAPS SEAN. grip did get worn out on the 465x7.

500x2 pretty well flew up and I had a few more in me. I switched to the other grip for the second pull, just for the hell of it, I never pull that grip and don't want to do one side too much.

Did bis, back xtn, and core as well. Nothing really important. good day. lifted with the kid that PLs today, he did my dead workout. He has a nasty bench, we squat about the same, and he pulls 500 max. He competes at 181, but when we weighed in today he was 197 at our gym. Where I am 192. So he said our scale is like 8 pounds heavy, LOL. he just had a meet 3 days ago too so I know he's knows pretty well what his weight is.

That said good workout today. I wore my new shoes up to 410x3, I didn't like how they felt. I'll try them on a few more workouts and on my squats. If I don't like them I'm taking them back lol. They feel really stable though so I think they will be great for squat. For dead I like the heel so maybe I will look for a pair of oly shoes. I sure like my beat up old nikes though... even if they technically are a terrible shoe.


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lol dude I don't care about straps. I mentioned it that once because you said you always wear em

Good liftin. Just make sure your fully gettin locked out for the sake of your back. Hard to tell. Looked good tho
 
You did say it more than once but okay ;) And I never said I always wear them, I used to wear them for one set per workout.

Back is locked out. If I hyper extend I'll blow my SIJ joint right quick, Leaning back at the top of the rep is completely unnecessary, and training that way is more likely to lead to injury. I pull to the top of the rep and lock with my body straight. It may look like I'm not to you because my pelvis is still tilted forward some from my injury, at least from what I can tell. I have issues with that but it's getting better with mobility core and erector work.

Thanks man, I know you are just lookin out for me, and I do welcome the critique.
 
Careful not to pattern in a hitch in your deadlift, buddy. That last rep at 465 had a hitch, the two before that were almost hitches, and the second 500 was almost a hitch, too. Your body can obviously handle those weights, but I'd hate to see you get redlighted on a PR pull at a meet because of a bad habit.
 
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